Active PT

Exercises for the knee: Hips Part 2

Because we know hips are an important part of a healthy knee, here’s a good quadriped (on all fours) hip routine:

1. Quadriped Bent Knee Raise: On the floor, get into a hands and knees position. Lift one foot in the air, keeping knee bent. Make sure that hips stay square and you don’t shift one direction or the other. Lower foot down and repeat.

2. Quadriped Straight Knee Raise: On the floor, get into a hands and knees position. Lift one foot in the air, keeping knee straight. Make sure that hips stay square and you don’t shift one direction or the other. Lower foot down and repeat.

3. Quadriped Fire Hydrants: On the floor, get into a hands and knees position. Lift one knee to the side, keeping knee bent. Make sure that hips stay square and you don’t shift one direction or the other. Lower knee down and repeat.

4. Quadriped Straight Knee Abductions: On the floor, get into a hands and knees position. Lift one foot in the air, keeping knee straight, and kick the foot out away from your body. Make sure that hips stay square and you don’t shift one direction or the other. Return to starting position and repeat.

As if we needed more research showing the benefits of physical activity… here we are again!

Another study examined the effects of light physical activity (walking, standing, step counts) and sedentary time on mortality.

The more active you are, there seems to be a correlation to increased longevity. The study even found that this was even the case when controlling for those who reported a genetic predisposition for longevity.

What you do with your body matters!